CrossFit Inventive – Gymnastics
Warm-up
Thoracic spine stretch
Couch stertch 60 E/S
(1 set) of:
Interval 1 – Kettlebell Ankle Pulse x 10 reps (right leg)
Interval 2 – Kettlebell Ankle Pulse x 10 reps (left leg)
Metcon (No Measure)
Pistols squat progressions:
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)
Metcon (No Measure)
(4 sets) of:
Pistol Squat Negative x 4 reps @ 40A1
*Focus should be on maintaining control through the parallel position until completion of the squat.
– – – – – – – –
Scale to bench
Metcon (No Measure)
Rope climb tech
5 mins on Rope Pinch to stand.
———–
Metcon (No Measure)
Every 30 seconds, for 2 minutes (4 sets) of:
Option 1 –
(4 sets) of:
Rope Pull-Ups (with feet on floor) x 6-8 reps
– – – – – – – –
Option 2 –
(2 sets) of:
Interval 1 – Rope Pinch to Stand x 4-6 reps (right hand on top)
Interval 2 – Rope Pinch to Stand x 4-6 reps (left hand on top)
– – – – – – – –
Followed by. . .
(4 sets) of:
Rope Climb with decent practice.
